Week’s Warm-Up (10m)
- 3m Ground Flow (Rock, Roll, Flex, Twist)
- 2 Rounds
- 30′ Floating Table (Obliques, Breathing)
- 30′ Low Crawl
- 20 SBall Pec Presses
- 10 SBall Deadbugs
Monday and Tuesday
Strength (25m)
8-10 Rounds
- 120′ HD Sandbag Carry
- 60′ Pec SBall Walk
Remaining Time
Max Rounds of:
- 15/15 Pec-Aware Bicep Curls
Conditioning (25m)
Intervals: 6x3x60s/20s
- Ski/Bike/Row
- 5 SBall Squats & 2 Ball Slams
- LSSB Clean & Press
Wednesday
Strength (20m)
4 Rounds
- Plate Floor Presses (Max Effort)
- 50 Pull Aparts
- 10/10 Overhead Crossload Split Squats
Remaining Time
Max Rounds of:
- 15-30s L-Sit
- 15-30s Active Hang
Conditioning (20m)
Sparhalk
- 10 Goblet Squats
- 60′ Suitcase Carry
- 9 Goblet Squats
- 60′ Suitcase Carry
- …
Thursday and Friday
Strength (10m)
3-4 Rounds
- 10/10 VMO Split Squats
- 10/10 Single-Leg Step-Ups
- 20 Pull-Aparts
- 10 Pull-Overs
Conditioning (40m)
Clock runs continuously for 30m
a) 3 Rounds for Time
- 100 Rope Jumps
- 100 Step-Ups (no load)
- 50 Air Squats
- 120′ Farmers Carry
b) AMRAP (Remaining Time)
- LDSB Clean and 30′ Carry